01
Push
Incline push-up
2 sets × 6–12 reps
Use a fixed, stable raised surface. Keep ribs and hips aligned.
Progression note
Build a baseline: log two controlled sessions before changing the variation.
A FREE LITTLE TOOL FOR YOUR NEXT GOOD IDEABuild strength.
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Earn your next step.
Turn the equipment you have and the days you can train into a clear plan. Track the work, learn the movements, and progress at your pace.
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Show up. Move well. Keep going.
The next good rep is enough.
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THE PRACTICE PLAN
All current features are freeGive your training a little structure.
02 / YOUR FOUR WEEKS
3 days / weekMy strength practice
2026-11-02 / FULL BODY
0/6 movements loggedGood reps count.
02
Pull
Self-resisted towel row
2 sets × 8–12 reps
Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Progression note
Build a baseline: log two controlled sessions before changing the variation.
03
Legs
Bodyweight squat
2 sets × 8–12 reps / side
Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Progression note
Build a baseline: log two controlled sessions before changing the variation.
04
Hips
Glute bridge
2 sets × 8–12 reps
Lie on your back with knees bent. Lift hips without arching the lower back.
Progression note
Build a baseline: log two controlled sessions before changing the variation.
05
Core
Dead bug
2 sets × 6–10 reps / side
Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Progression note
Build a baseline: log two controlled sessions before changing the variation.
06
Lower legs
Standing calf raise
2 sets × 10–15 reps
Use a stable wall for balance. Rise and lower slowly on both feet.
Progression note
Build a baseline: log two controlled sessions before changing the variation.
Use the range as a guide. Effort 8/10 means challenging with some control in reserve. Weeks repeat the template; harder variations are earned from your log.
My strength practice
Week 1 · 2026-11-02 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 1 · 2026-11-04 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 1 · 2026-11-06 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 2 · 2026-11-09 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 2 · 2026-11-11 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 2 · 2026-11-13 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 3 · 2026-11-16 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 3 · 2026-11-18 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 3 · 2026-11-20 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 4 · 2026-11-23 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 4 · 2026-11-25 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
Week 4 · 2026-11-27 · Full body
Incline push-up: 2 × 6–12 reps. Use a fixed, stable raised surface. Keep ribs and hips aligned.
Self-resisted towel row: 2 × 8–12 reps. Sit or stand tall. Pull a towel apart with your own hands while drawing elbows back. No door anchor.
Bodyweight squat: 2 × 8–12 reps. Keep feet grounded and knees tracking comfortably. Use a pain-free controlled range. Split-squat reps are per side.
Glute bridge: 2 × 8–12 reps. Lie on your back with knees bent. Lift hips without arching the lower back.
Dead bug: 2 × 6–10 reps. Move opposite arm and leg slowly, keeping the trunk still. Reps are per side.
Standing calf raise: 2 × 10–15 reps. Use a stable wall for balance. Rise and lower slowly on both feet.
A LITTLE STRUCTURE GOES A LONG WAYThree small steps.
Three small steps.
A satisfying start.
01
Start where you are
Choose available equipment, a comfortable push-up variation, and two, three, or four days each week.
02
Follow a repeatable rhythm
Use full-body sessions or an upper/lower split, with rest days built into the four-week schedule.
03
Let the log guide the next step
Record reps and effort. Progression suggestions are earned from completed sessions, not an automatic weekly difficulty increase.
THE FORM & PROGRESS JOURNALA little know-how.
Explore all 10 guides A little know-how.
A lot of possibility.
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Pull Up Bar Buying Checklist for a Home Calisthenics Setup
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Free Calisthenics Planner vs Paid Workout App: What Is Worth Paying For?
Compare scheduling, progression logic, logging, coaching, cloud sync, and export options before subscribing to a workout app.
GOOD TO KNOW
A few useful answers.
A clearer picture before you begin.
Is the workout planner free?+
Yes. Four-week planning, exercise cues, set logs, rest timer, progression notes, calendar files, CSV, and printing are free.
Do I need a pull-up bar?+
No. A no-equipment plan uses a self-resisted towel row as a starting pulling movement. It is not equivalent to a loaded row. A suitable bar or band adds more measurable pulling resistance.
How are the sessions scheduled?+
Two or three weekly days use full-body sessions separated by rest days. Four days use an upper/lower split. The first training date anchors the schedule and calendar exports.
Does the plan get harder every week?+
No. The four weeks repeat the template. A progression note considers two completed logs at the top of the range and effort 8/10 or lower, while technique and recovery still decide whether a change is appropriate.
Is this a coached or medical program?+
These are adult general-fitness templates. They have not been individually coached or medically reviewed for you. Adapt movements to your ability and use suitable stable equipment.
Can I save a training history?+
Save keeps the current plan and its set logs in this browser. A new generated plan clears current logs, so export JSON before replacing one you want to keep.